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1. BUTTERFLY (15-125 Lbs.)
Muscles affected: pectoralls ma_or and minor, deltoids
ReFerto adjustment 2 on page 8 of thisowner's manual. Change the arms to the but-
lerfly mode. Sit on the seat and hold the pads on the arms as shown;your arms
shouldbe bent at 90* angles. Keep your back straight. Pressthe arms together until
the pads touch. Returnto the startingposition.
2. BENCH PRESS (30-250 Lbs.)
Muscles affected:pectoralis major and minor, anterior deltoids, triceps
Refer to adjustment 2 on Page 8 oFthis owner's manual. Change the armsto the
pressmode. Sit on theseat and hold the handleson the armswith an overhand grip.
Raiseyour elbowsas shown. Keep your back straight.Fully extendyour arms. Return
to the startingposition.
3. FRONT ARM RAISE (15-125 Lbs.)
Musclesaffected:deltoids,rhomboids
ReFerto adjustment 4 on Page 9 of this owner's manual. Attach the strap to the low
pulley station.Standwith one heel on the foot plate. Hold the strap with an overhand
grip with your arm at your side. Keep your back straight. RaiseI'hestrap untilyour
hand islevel with your shoulderas shown.Returnto the starting position.
4. UPRIGHT ROW (15-125 Lbs.)
Muscles affected:bkeps, deltoids, tropezlus
ReFerto adjustment 4 on Page 9 oFthis owner's manual. Attach the rower bar to the
low pulley station.Stand with your Feeton thefoot plate. Hold the rower bar with an
overhand grip with your arms extended downward. Keep your back straight.Liftthe
rower bar untilyour handsare levelwith your chest as shown.Returnto the starting
position.
5. SHOULDER SHRUG ('15-125 Lbs.)
Musclesaffected:trepezlus,rhomboids
Referta adjustment 4 on page 9 oFthis owner's manual. Attach the rower bar to the
low pultey station.Stand with your feet on the foot plate. Hold the rower bar with an
overhand grip with your arms extended downward. Keep your back strolghtand
your arms at your sides.Shrug your shoulders up as far as Possib/e. Return to the
starting position.
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